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Upper Arms · Body Weight
Biceps Leg Concentration Curl
Biceps Leg Concentration Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · biceps brachii
Secondary muscles
- Forearms · brachioradialis
How to do Biceps Leg Concentration Curl
- Sit on a bench with your legs apart and feet flat on the floor.
- Lean forward slightly and grab your hamstring with one hand, using your arm to support your leg.
- Perform a biceps curl by bending your elbow and lifting your leg towards your shoulder, using your biceps to curl your leg.
- Lower your leg back down to the starting position in a controlled manner. Repeat the movement for the desired number of repetitions, then switch legs.
Form tips
- Keep your upper arm stationary and close to your body to isolate the biceps muscle effectively.
- Avoid using momentum; focus on using your biceps to lift your leg.
- Breathe steadily, exhaling as you lift your leg and inhaling as you lower it.
Biceps Leg Concentration Curl alternatives
More biceps exercises
Biceps Leg Concentration Curl FAQ
What muscles does Biceps Leg Concentration Curl work?
Biceps Leg Concentration Curl mainly works the biceps in the upper arms (biceps brachii). The forearms work as secondary muscles.
What equipment do you need for Biceps Leg Concentration Curl?
None. Biceps Leg Concentration Curl is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Biceps Leg Concentration Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Biceps Leg Concentration Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Biceps Leg Concentration Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Biceps Leg Concentration Curl?
Other exercises for the biceps include Barbell Seated Concentration Biceps Curl, Band Concentration Curl, Biceps Curl Cable and Cable Biceps Curl (Ez-Bar).
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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